19 de March de 2024 |

Practical tips to strengthen bones and improve bone health

Strengthening your bones not only helps prevent injury, but also helps maintain mobility and quality of life over time. In this Teyder article we give you some practical tips to strengthen your bones and improve your bone health.


Firstly, a diet rich in calcium and vitamin D is essential. Calcium is the main mineral component of bones, so it is crucial to include foods such as dairy products, green leafy vegetables, oily fish and nuts in your diet. Vitamin D is also essential for calcium absorption, so make sure to eat foods containing this vitamin.

Regular exercise is also key to strengthening bones and maintaining bone density. Activities such as walking, running, dancing, weight lifting and resistance exercises stimulate bone formation and prevent bone loss associated with ageing. Try to incorporate at least 30 minutes of moderate physical activity on most days of the week. In addition, maintaining good posture, improving muscle stability and having a safe environment can help prevent falls and bone injuries.

It is also important to avoid smoking and excessive alcohol consumption, which can weaken bones and increase the risk of fractures. Smoking reduces calcium absorption in the body and can interfere with the production of key hormones for bone health. While excessive alcohol can interfere with new bone formation and increase the risk of osteoporosis.


Finally, regular health check-ups are essential to assess your bone health and receive personalised guidance on how to improve and maintain your bone health. By following these practical tips and adopting a healthy lifestyle, you can strengthen your bones and improve your long-term bone health.